Turkey Sausage and Asparagus Pasta


Pasta for dinner doesn’t need to be a 1500 calorie endeavor (thanks for the nutrition facts, Olive Garden!) Here are my tricks to a healthy, delicious and affordable pasta dinner:

1) Add Veggies: Asparagus and tomatoes are a great way to add vitamins and fiber without adding a lot of extra calories to your meal. In other words, they fill you up without filling you out.

2) Buy Whole Wheat Pasta: You’ve heard it a million times so make this 1 million and one: whole wheat pasta contains added protein and fiber. Those two nutrients are the magic formula for filling up.

3) Use Less Meat: Since the pasta containts protein, you can use less meat. Added bonus? Save money.

4) Shop Seasonally: A great way to cut costs is to shop locally. Right now where I live, asparagus is in season and readily available at a great price. Kale, green beans or peas would work just as well.

Your fork is waiting.


Turkey Sausage and Asparagus Pasta
Prep time
Cook time
Total time
Recipe type: Entree
Serves: 4
  • 8 oz whole wheat penne
  • 1 medium onion - diced
  • 3 cloves garlic - minced
  • 3 links turkey Italian sausage - sweet or spicy
  • 1 lb asparagus - cut in 2 in pieces
  • 15 oz can fire roasted tomatoes - diced
  • Parmigiano reggiano - to serve
  1. Prepare pasta according to package instructions and reserve ½ c starchy cooking liquid. (Tip: Be sure to salt the water, this is your only opportunity to season the pasta.)
  2. In a large pot, saute onion over medium heat using non-stick cooking spray.
  3. Add a pinch of salt/pepper to flavor and release juices of the onion.
  4. After about 4 minutes, add garlic and cook additional 60 seconds.
  5. Remove sausage from casings and add directly into pan.
  6. (Tip: Use a potato masher to break down the meat.)
  7. Once sausage has browned, add asparagus and ½ c starchy cooking liquid. Put a lid on the pan and let steam 3 minutes.
  8. Add tomatoes and heat until warmed through.
  9. Pour pasta back into the pot and heat.
  10. Serve with plenty of grated parmigiano reggiano.
Good source of Calcium and Vitamin C
Nutrition Information
Serving size: 1 Calories: 350 Fat: 9.6g Saturated fat: 1.9g Carbohydrates: 52g Sodium: 708mg Fiber: 9.3g Protein: 22g Cholesterol: 49mg

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